Why Energy Gels and Hydration Matter
During prolonged exercise, your body depletes glycogen stores, leading to fatigue and decreased performance. Energy gels provide quick-digesting carbohydrates to replenish these stores and sustain energy.
Similarly, proper hydration with electrolytes helps prevent dehydration, cramping, and imbalances that can derail your run.
Best Energy Gels for Long-Distance Running
Maurten Gel 100
- Why it’s great: Uses hydrogel technology for easy digestion and slow energy release.
- Carbohydrates per serving: 25g
- Best for: Runners with sensitive stomachs looking for sustained energy.
- Dietary info: Vegan, gluten-free.
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GU Energy Gel
- Why it’s great: Offers a variety of flavours and includes electrolytes and amino acids.
- Carbohydrates per serving: 22g
- Best for: Runners who prefer a traditional gel with extra nutrients.
- Dietary info: Some flavours are vegan; check labels for dairy-free options.
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SIS GO Isotonic Gel
- Why it’s great: Water-based formula that doesn’t require additional hydration.
- Carbohydrates per serving: 22g
- Best for: Runners who dislike thick or sticky gels.
- Dietary info: Vegan, gluten-free.
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HUMA Chia Energy Gel
- Why it’s great: Made with natural ingredients and includes fibre for a steady energy release.
- Carbohydrates per serving: 21g
- Best for: Runners looking for an all-natural energy source.
- Dietary info: Vegan, gluten-free.
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Honey Stinger Organic Energy Gel
- Why it’s great: Uses honey as a natural carbohydrate source with electrolytes.
- Carbohydrates per serving: 24g
- Best for: Runners preferring natural sweeteners over synthetic ones.
- Dietary info: Vegetarian, gluten-free (not vegan due to honey content).
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Best Hydration Options for Long-Distance Running
Nuun Sport Electrolyte Tablets
- Why it’s great: Low-calorie hydration with essential electrolytes.
- Best for: Runners needing a light, convenient hydration solution.
- Dietary info: Vegan, gluten-free.
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Tailwind Endurance Fuel
- Why it’s great: Combines carbs, electrolytes, and hydration in one mix.
- Best for: Runners looking for an all-in-one fuel and hydration solution.
- Dietary info: Vegan, gluten-free.
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Skratch Labs Hydration Mix
- Why it’s great: Contains natural ingredients and a balance of sodium and glucose for optimal hydration.
- Best for: Runners who prefer a less artificial taste.
- Dietary info: Vegan, gluten-free.
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Gatorade Endurance Formula
- Why it’s great: High in sodium and carbohydrates for prolonged endurance sessions.
- Best for: Runners needing extra sodium replacement in hot conditions.
- Dietary info: Vegetarian, but not all flavours are vegan; check labels.
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Precision Hydration 1500
- Why it’s great: Customisable electrolyte intake based on sweat loss.
- Best for: Heavy sweaters and runners in humid conditions.
- Dietary info: Vegan, gluten-free.
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How to Use Energy Gels and Hydration During a Run
- Timing: Consume energy gels every 30-45 minutes during long runs.
- Hydration pairing: Take gels with water (unless using isotonic gels) to aid digestion and absorption.
- Electrolyte balance: Replenish lost sodium with an electrolyte drink, especially in hot conditions.
- Dietary Considerations: If you have dietary restrictions, always check labels for potential allergens or non-vegan ingredients such as honey or dairy derivatives.
Finding the right combination of energy gels and hydration products is key to sustaining performance in long-distance running. Whether you’re vegan, vegetarian, gluten-free, or simply looking for the best fuel for your body, there are options tailored to your needs.
Experiment with different products during training runs to discover what works best for your stomach, energy levels, and hydration needs. With the right fuelling strategy, you can push your limits and achieve your running goals.
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